Movement Prep:

  • 2 Min Hamstring Roll
  • 2 Min Hip Floss

Warm-up: 2 Rounds of

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 Cossack Squats
  • 10 Bear Crawl Touches
  • 10 Russian Lunges
  • 200m Row

Fun: Team Burpee Races

Skill:

  • 10 Minutes to work up to a 5 RM Deadlift weight

**Use 80% of 5 RM for Workout if not going Rx

Workout:

21-15-9

  • Deadlifts (275/185)
  • Bar-facing Burpees

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